8/09/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

Warm-up (No Measure)

Snatch DL + Hang Snatch technique work

Snatch DL + Hang Snatch (1 snatch DL + 1 h. sntch every 45sec x 8)

snatch DL + hang snatch

Snatch (5×3 @ 70%)

3 singles (no rest between lifts)

Metcon (No Measure)

EMOM 12

1 — 14 double DB front rack lunges (35/20)

2 — max ring dips / scale with stationary or box dips

3 — 11 burpees

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8/08/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds

200m run

12 wall balls (light)

12 KB sumo DLHP (light)

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

https://www.youtube.com/watch?v=hzozw2Aso3M (skip lacrosse ball exercise)

Push Jerk (Find 2rm of day in 13 minutes)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
75/55 Rx

20″ box for everyone

8/07/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

7 cal bike

5 light double DB power cleans

15 double unders or practice

Metcon (Time)

10 sets **perform outside in shade, weather permitting**

15/12 cal bike

10 double DB power cleans (50s/35s)

35 double unders / 70 singles

***rest 1 minute after each round**

**increase pace each set, start moderate, end with sprint

8/06/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Back Squat (15 min to build to 3RM)

Metcon (Time)

13 minute cap

30-20-10

Back Squats *from floor* (135/95)

15-10-5

Bar Muscle up

Stretch

ROMWod

8/04/18

Announcements

Remember this Saturday August 4th 9 am & 10 am will be our BEAT the ODDS WOD! $20 DROP IN fee for NON- MEMBERS. FREE MASSAGES, STRETCHES and limited spots for JOCELYN’S session assessments

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Metcon (AMRAP – Reps)

1 minute stations, 6 rounds

1 — cal bike

2 — box jumps (24″/20″)

3 — russian swings (53/35)

4 — cal ski

5 — rest

8/03/18

Announcements

Remember this Saturday August 4th 9 am & 10 am will be our BEAT the ODDS WOD! $20 DROP IN fee for NON- MEMBERS. FREE MASSAGES, STRETCHES and limited spots for JOCELYN’S session assessments

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder and hip (squat) warmup (No Measure)

2 rounds

10m single KB/DB oh carry (10m each arm)

10 goblet squats

10 push ups

10 sit up

3 inch worms

2 Crab Bridges (1 per side)

https://www.youtube.com/watch?v=fgsUe3Lc3hI

Metcon (No Measure)

rowing technique – 10 minutes

Metcon (Time)

3 rounds – 22 min cap

50 double unders / 100 singles or 50 lateral hops only over DB

40 ab mat situps

30/25 cals on row

10/10 single arm DB S2OH (70/45)

Coach Led Group Stretch (No Measure)

stretch after class
coaches enforce that everyone uses this time to stretch

8/02/18

Announcements

Remember this Saturday August 4th 9 am & 10 am will be our BEAT the ODDS WOD! $20 DROP IN fee for NON- MEMBERS. FREE MASSAGES, STRETCHES and limited spots for JOCELYN’S session assessments

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

Warm-up (No Measure)

high hang, knee hang pwr snatch and OHS technique warmup

high hang + above knee hang PS + OHS (EMOM x 10min)

1 of each. cannot touch floor once complex starts

Metcon (No Measure)

**perform outdoors, weather permitting**

Every 3 minutes E3MOM x 15 minutes (5 sets)

10 power snatches (95/65)

10 OHS (95/65)

200m run